Body Kaise Banaye??? Body Banane Ke Aasan 6 Tarike or Gharelu Upay

Body Kaise Banaye??? Body Banane Ke Aasan 6 Tarike or Gharelu Upay

Body Kaise Banaye???? Koi bhi hero ko dekho to body sculpted hota hai, 6 pack abs dekhne ko milta hai aur muscles ubhar aaye hote hai. Ladkiyo ko yeh pasand hai. Samaj mein log body wale admi ko respect karte hai isliye aap bhi aaj se hi prayas kare to saal-do saal mein fark dikhayi dega. Jaaniye body kaise banaye neeche likhe gaye tariko se.

Body Kaise Banaye

  • Egg khaye.
  • Vayayam kare.
  • Push-ups kare.
  • Skipping kare.
  • Cycling kare.
  • Gym join kare.
  • Chocolate khaye.
  • Fat wala khana zada khaye.
  • Daily banana shake piye.
  • Dumbbell se exercise kare.

Aam dhyaan rakhne wali baate

  • Body banane ke liye time chahiye aur kadi mehnat. Dono ki taiyari rakhe. Roj 2 to 4 hours mehnat karetabhi muscles ubhre ubhre dikhenge. 
  • Sampoorna paushtik aahar khaaye aur who bhi din mein 4 to 6 times jismein protein aur fat adhik matra mein ho jaise ki doodh, ande, daal aur meat jin ke saath hona chahiye hare sabji. Body builders din ke 6 se 12 ande khaate hai aur 2-4 litre doodh peete hai. Aap din ke 4 ande aur 1 litre doodh peene ka rakhe to achcha hoga.  
  • Neend poora le aur tanav se bache
  • Kasrat karte waqt theek tarah saans le aur relaxed rahe, haafna nahin chaihiye. 
  • Kasrat shuru karne ke pehle warm up kare aur stretching. Baad mein cool down hote samay bhi stretching kare aur thodasa halka vyayam. 
  • Schedule banaye. 

Ek baat hai ki running ya koi aerobic exercise kare to sharir samtulit rahega aur stamina badhega. Agar muscles chahiye to weight training karna padega.

Chest – seena badhaye

Push up kare. Baahe sharir ke side par hona chahiye. Jab taaqat aa jaaye to phir ek haath ka push up kare to baaju aur majboot honge. Weight training bhi kare jisme bench press chest ko badhane mein madadroop hai. Bench par let jaiye aur ho sake itna wajan uthaye. 10 baar kare, aaram kare aur phir shuru kare, aise 10 bar kare.

Six pack abs banane ke liye

  • jamin par let jaaye, dono hatho ko sar ke peeche rakhe, ghutno ko mod le. Ab sar ko upar uthaye aur sharir ka upar ka bhaag ghutno ke taraf le jaaye. 10 baar kare, aaram kare aur phir repeat. 
  • Doosra tarika hai haath aur pair seedhe rakh ke let jaaye. Ab jhatke se pair upar hawa mein uthaye aur sharir ka aage ka bhaag bhi uthaye aur haatho se pair ko choo le. 10 baar kare, rest, repeat. 
  • Yeh sab na kar paaye to roj 1 ghante tak cycling kare, seat par baith kar nahin magar pedar par khade hokar.

Baaju aur shoulders

  • Biceps,triceps aur anya muscles ko develop karne ke liye dumbbell curls practice kare. 
  • Cable rope weight overhead lift kare aur push down kare jis se triceps develop honge.
  • Kai alag tarike se weights aur dumbbell ka upyog kare alag exercise ke liye jis se sabhi muscles sahi aur balanced develop honge. Gym instructor aap ko tarike bataega.

Shoulders-kandho

  • Seh sake itna adhik wajan ko uthana hava mein aur thode samay tak utha ke rakhe. 
  • Bhaari dumbbell haath mein le aur pair chaude karke khade rahe aur baad mein dumbbell ko sharir ke side mein kandhe tak upar uthaye. 
  • Barbell ka ek bhaag kisi cheej par tikaye rakhe. Doosre hisse mein wajan lagaye aur is ko ek haath se bilkul upar uthaye sar ke upar aur position hold kare. Repeat kare 10 to 15 baar. 
  • Aur bhi kai exercise hai jo aap gym instructor se jaan sakte hai.

Leg mass

  • Legs ke muscles ko badhane ke liye kai exercises hai jin mein se squatting uttam hai.
  • Ho sake itna bhaari barbell le magar itna nahin ke aap uncomfortable ho. 
  • Kandho par barbell rakhe aur baaho se support kare
  • Phir uthak baithak kare. Yeh hai squat. 
  • Legs hi nahin balke back, shoulders aur abdomen ko bhi fayda hoga.
  • Raato raat muscles nahin banenge. Niyamat roop se roj ke 1 to 4 ghante lage raho, ho sake itna protein-fat diet khaao aur aaraam karo. To jaake ek saal ke baad kuch result dikhayi dega. Mehnat kef al meethe hote hai.

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